This tasty stir fry combines fresh zucchini, mushrooms, and tender chicken, packed with flavor and good-for-you ingredients. It’s quick to make and colorful too!
Key Ingredients & Substitutions
Chicken: I prefer boneless, skinless chicken breast for its lean protein. If you want a different option, thighs work well for more flavor, or even tofu for a plant-based version. Just adjust cooking time if using tofu!
Zucchini: Fresh zucchini adds a nice crunch. If zucchini isn’t available, try using bell peppers, broccoli, or snap peas for a similar veggie boost.
Mushrooms: I often use cremini for their deeper flavor, but any type of mushroom works—white button mushrooms are great too. If you’re not a mushroom fan, you could skip them or swap with eggplant.
Oil: Olive or avocado oil is perfect for stir-frying, but feel free to use another cooking oil like canola or sesame oil. Each oil brings a slightly different taste.
Sauces: Low-sodium soy sauce is healthier, while tamari is great for gluten-free needs. An alternative can be coconut aminos for a sweeter taste without soy.
How Can I Ensure the Vegetables Stay Crisp?
The key to keeping your vegetables crisp is to avoid overcooking them. Stir-fry them quickly over medium-high heat. This helps lock in their natural crunch and vibrant color.
- Always prep your veggies before starting—this keeps the cooking process quick.
- Start with the protein, then remove it from the pan. This prevents overcooking once added back.
- Cook the veggies just until tender, usually around 4-5 minutes, stirring frequently.
Using high heat is essential; it creates a beautiful stir-fry without steaming the vegetables!
Healthy Zucchini Mushroom Chicken Stir Fry
Ingredients You’ll Need:
For The Stir Fry:
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 8 oz (225g) mushrooms, sliced (white button or cremini)
- 2 tbsp olive oil or avocado oil
- 3 cloves garlic, minced
- 1-inch piece fresh ginger, minced
- 3 green onions, sliced (white and green parts separated)
For The Sauce:
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp oyster sauce (optional for extra depth)
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp honey or maple syrup (optional for slight sweetness)
For Garnish:
- 1 tbsp sesame seeds, toasted
- Salt and pepper, to taste
- Fresh chopped parsley or cilantro (optional, for garnish)
How Much Time Will You Need?
This healthy stir fry takes about 10 minutes to prep and 15 minutes to cook. In total, you’re looking at about 25 minutes from start to finish, making it a quick yet nutritious meal option!
Step-by-Step Instructions:
1. Prepare Your Ingredients:
Before you start cooking, it’s important to get everything ready. Slice the chicken breast, zucchini, and mushrooms. Mince the garlic and ginger, and slice the green onions, saving the white parts for cooking and using the green parts later for garnish.
2. Start Cooking the Chicken:
Heat 2 tablespoons of olive or avocado oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the chopped chicken, sprinkling a little salt and pepper over it. Stir-fry the chicken for about 5-6 minutes until it’s fully cooked and lightly golden. When done, remove the chicken from the skillet and set it aside.
3. Sauté Aromatics:
In the same skillet, add a little more oil if necessary. Then, toss in the minced garlic, ginger, and the white parts of the green onions. Stir-fry everything for about 30 seconds until it becomes fragrant, making sure not to burn the garlic.
4. Add Vegetables:
Now, add the sliced mushrooms and zucchini to the skillet. Stir-fry these for about 4-5 minutes, or until they’re tender but still crisp. Enjoy the heavenly aroma as they cook!
5. Combine with Chicken:
Return the cooked chicken to the skillet, mixing it in with the vegetables to combine everything nicely.
6. Prepare the Sauce:
While the chicken and vegetables are cooking, grab a small bowl and whisk together the soy sauce, oyster sauce (if you’re using it), rice vinegar, sesame oil, and honey or maple syrup. This sauce packs in flavor!
7. Pour Sauce and Finish Cooking:
Pour the prepared sauce over the chicken and vegetable mixture. Stir everything well to coat evenly and let it cook for an additional 1-2 minutes. This helps the flavors meld together beautifully.
8. Season and Serve:
Take a moment to taste your stir fry and adjust the seasoning with salt and pepper if necessary. Once you’re satisfied, remove it from heat and garnish with the green parts of the green onions and toasted sesame seeds. If you like, sprinkle fresh parsley or cilantro on top.
9. Enjoy!
Serve your delicious Healthy Zucchini Mushroom Chicken Stir Fry hot, either by itself or over a bed of steamed rice or quinoa. Enjoy your colorful and healthy meal!
FAQ for Healthy Zucchini Mushroom Chicken Stir Fry
Can I Use Frozen Chicken Instead of Fresh?
Yes, you can use frozen chicken! Just ensure it’s completely thawed before cooking. For fastest thawing, place it in a sealed plastic bag and submerge it in cold water for about an hour. Pat dry before cooking to avoid excess moisture in the pan.
What Can I Substitute for Zucchini?
If zucchini isn’t available, feel free to swap it out with other vegetables like bell peppers, broccoli, or snap peas. Each will bring a different flavor and texture, making the dish versatile!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium heat or in the microwave until heated through. Adding a splash of water or broth can help keep it moist.
Can I Make This Dish Vegetarian?
Absolutely! You can substitute the chicken with tofu or tempeh for a vegetarian option. Just make sure to press the tofu to remove excess moisture before cooking to achieve a nice texture. Follow the same cooking instructions for adding and seasoning!
